The Spring Festival is approaching, and health experts point out that you should pay attention to "three little and two more" in your Spring Festival diet:
"Three Young Masters"
1. Eat less fat
We do not recommend not eating fat at all, because a healthy body is inseparable from fat, but the type of fat we consume must be controlled.
Saturated fat increases blood cholesterol levels and increases the risk of heart disease. Biscuits, cakes, meatloaf, ham, cream, cheese and foods containing lard, coconut or palm oil all contain high amounts of saturated fat.
Hydrogenated fat, also called hydrogenated vegetable oil, is mainly used in the production of some biscuits, cakes, margarine, etc. Foods containing hydrogenated vegetable oils (which are listed in the ingredient list) usually contain large amounts of trans fats. Trans fats also increase blood cholesterol levels and increase the risk of coronary heart disease and heart disease. Some research results show that trans fats have greater adverse effects on human health than saturated fats.
Therefore, we must replace foods containing hydrogenated vegetable oils and saturated fats with foods containing unsaturated fats. Because unsaturated fat can help the body lower cholesterol levels. Fish, avocados, nuts, sunflower seeds, canola and olive oil all contain high amounts of unsaturated fats. Of course, it is not that the more unsaturated fats we eat, the better. We also need to reduce the total fat intake. Only in this way can we reduce energy intake and not lead to obesity.
Health Tips:
Pay attention to the labels when buying food. Foods containing 20 grams of fat per 100 grams are considered high-fat foods, while foods containing 3 grams or less of fat are considered low-fat foods.
Foods containing more than 5 grams of saturated fat per 100 grams are considered high saturated fat foods, while foods containing 1.5 grams or less of saturated fat are classified as low saturated fat foods.
2. Eat less salt
In daily diet, it is very necessary to control the intake of salt. As we all know, because table salt is composed of sodium chloride, which contains sodium ions, excessive sodium intake can cause high blood pressure. Although not actively adding salt can reduce part of the salt intake in the diet, 3/4 of the salt in the diet actually comes from the food. Therefore, we should also read food labels carefully when buying food.
Health Tips:
Compare the salt content of various foods to find the one with the lowest salt content. Foods with a salt content of more than 1.5g/100g of food are considered high-salt foods, and foods with a salt content of less than 0.3g/100g of food are considered low-salt foods. In addition, try to minimizeEat foods high in salt such as bacon, cheese, pickles and smoked fish.
3. Eat less sugar
Reducing sugar intake is a very difficult thing for many people. Sugar is contained in many foods, such as fruits and vegetables. The sugar contained in fruits and vegetables is naturally occurring, and there is no need to deliberately avoid eating it. .
However, sugary foods and drinks, such as biscuits, jams, carbonated drinks, etc., contain a large amount of artificially added sugar, and the intake of such foods must be limited. Carbonated drinks contain very few nutrients, and the artificially added sugar can easily cause tooth decay, increase the body's sense of fullness, affect normal eating, and long-term consumption can easily lead to malnutrition.
Health Tips:
The way to reduce sugar intake is very simple. People who are used to adding sugar to hot drinks can gradually reduce the amount of sugar until they can add no sugar at all; people who are used to spreading jam on bread can use banana slices, peanut butter or Low-fat cheese instead.
In addition, pay attention to the label when buying food. The ingredients of food are usually arranged in descending order of content, so if sugar is listed first, it means that the food has a higher sugar content.